PE8 TERMS AND CONCEPTS
Warming up (term)
Some activity performed prior to a fitness/athletic performance to rehearse a movement, elevate the body temperature, increase muscle blood flow, and reduce the incidence and likelihood of musculoskeletal injuries
No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).
A type of physical activity program in which the person performs a group of exercises in a sequence with brief rests between exercises.
Stretching
Compound exercises are multi joints/muscle groups working at one time (ex push-ups, squats, etc.)
A group of exercise repetitions.
Regular stretching prevents injury, improves athletic performance & overall level of fitness
Dynamic Stretching
The number of times the exercise is completed during a set.
exercises focused on one joint/muscle group (ex curls
Uses movement, momentum and active muscular effort to stretch
Static Stretching
No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).
Some activity performed prior to a fitness/athletic performance to rehearse a movement, elevate the body temperature, increase muscle blood flow, and reduce the incidence and likelihood of musculoskeletal injuries
multi joints/muscle groups working at one time (ex push-ups, squats, etc.)
Circuit Training
The number of times the exercise is completed during a set.
A type of physical activity program in which the person performs a group of exercises in a sequence with brief rests between exercises.
Regular stretching prevents injury, improves athletic performance & overall level of fitness
Repetitions (Reps)
Uses movement, momentum and active muscular effort to stretch
A group of exercise repetitions.
The number of times the exercise is completed during a set.
Sets
A group of exercise repetitions.
No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).
Uses movement, momentum and active muscular effort to stretch
Compound Exercises
No movement, constant and held at an end position for up to 30 second to stretch a muscle group(s).
Multi joints/muscle groups working at one time (ex push-ups, squats, etc.)
Exercises focused on one joint/muscle group (ex curls)
Isolation Exercises
Regular stretching prevents injury, improves athletic performance & overall level of fitness
Exercises focused on one joint/muscle group (ex curls)
A type of physical activity program in which the person performs a group of exercises in a sequence with brief rests between exercises.
A goal must represent an objective toward which you are both willing and able to work towards.
Realistic
Specific
Measurable
(Exercise Basics) Great Form
Stabilize the CORE in every movement. Activate core muscles by pulling belly button to back bone squeeze the glutes.
Weight should be driven off the heels (never the toes).
ALWAYS use perfect technique when performing any exercise.
Keep Breathing
The knee should always be over the foot (never inside or past the toes).
Inhale on easy part, exhale on the hard part.
ALWAYS use perfect technique when performing any exercise.
Bracing
Stabilize the CORE in every movement. Activate core muscles by pulling belly button to back bone squeeze the glutes.
Keep shoulders down and back during exercise (not up & away).
Inhale on easy part, exhale on the hard part.
Shoulders Set
Inhale on easy part, exhale on the hard part.
Keep shoulders down and back during exercise (not up & away).
The knee should always be over the foot (never inside or past the toes).
Knee Over Foot
The knee should always be over the foot (never inside or past the toes).
Weight should be driven off the heels (n
ALWAYS use perfect technique when performing any exercise.
Heel Load
Inhale on easy part, exhale on the hard part.
Stabilize the CORE in every movement. Activate core muscles by pulling belly button to back bone squeeze the glutes.
Weight should be driven off the heels (never the toes).
(4 Principles) Overload
Workouts must progress and gradually increase in difficulty as the body’s fitness level increases
Workout till fatigue & challenge yourself
Short-term: meet the physical challenge each set. Long-term: Set SMART goals
Rest & Recovery
Eat right, Sleep right
Workout till fatigue & challenge yourself
Workouts must progress and gradually increase in difficulty as the body’s fitness level increases
Progression
Workouts must progress and gradually increase in difficulty as the body’s fitness level increases
Workout till fatigue & challenge yoursel
Short-term: meet the physical challenge each set. Long-term: Set SMART goals
Goals
Workout till fatigue & challenge yourself
Eat right, Sleep right
Short-term: meet the physical challenge each set. Long-term: Set SMART goals
Cardio-Respiratory Endurance
Ability to perform large muscle movements over a sustained period; capacity of heart-lungs provides oxygen for sustained energy.
Ability of a muscle or muscle groups to sustain repeated contractions for a long period of time. (lower intensity / high time)
Muscular Strength
Maximum force a muscle or muscle group can generate at a one-time effort (high intensity / low time)
Ratio of lean body mass (muscle, bone, organs, etc.) to body fat (long term energy storage).
Muscular Endurance
Range of motion in a joint or series of joints.
Ability of a muscle or muscle groups to sustain repeated contractions for a long period of time. (lower intensity / high time)
Flexibility
Ability to perform large muscle movements over a sustained period; capacity of heart-lungs provides oxygen for sustained energy.
Range of motion in a joint or series of joints.
Body Composition
Ratio of lean body mass (muscle, bone, organs, etc.) to body fat (long term energy storage).
Ability of a muscle or muscle groups to sustain repeated contractions for a long period of time. (lower intensity / high time)
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